Programs / General Fitness Full Body 2-Day (Bodyweight, Intermediate)
General Fitness Full Body 2-Day (Bodyweight, Intermediate)
No equipment, no excuses. Two full body sessions a week built entirely from bodyweight work. Own every rep before you add load. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.
Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.
Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.
Inside the week
quadricepschestlatsshouldershamstringslatshamstringsabdominals
- Prone Y-T-W3 x 10-12
- Bodyweight Squat3 x 10-12
- Clock Push-Up3 x 10-12
- Pike Push-Up3 x 10-12
- Floor Glute-Ham Raise3 x 10-12
Full Body B
hamstringsshouldersmiddle backchestglutesmiddle backchestglutesabdominals
8 exercises · full detail in the app
The full week, week to week progression, and the set by set log live in the Spec Fitness app.
Run General Fitness Full Body 2-Day (Bodyweight, Intermediate) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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